In the table below are listed the physical fitness conditioning requirements needed to access the belt tests.
| Exercise | White → Yellow | Yellow → Orange | Orange → Orange-green | Orange-green → Green | Green → Green-blue | Green-blue → Blue | Blue → Blue-red | Blue-red → Red | Red → Red-black |
|---|---|---|---|---|---|---|---|---|---|
| Jumping rope | |||||||||
| (rest: 30 sec) | 1 min | 2 min | 2 x 1.5 min | 2 x 2 min | 3 x 2 min | 4 x 2 min | |||
| 2 x 3 min - with variations | 3 x 3 min - with variations | 4 x 3 min - with variations | |||||||
| Bleep Test | 3 | 4.5 | 5 | 5.5 | 6 | 6.5 | 7 | 7.5 | 8 |
| Squats | 10 squats | 15 squats | 20 squats | 25 squats | 30 squats | 35 squats | 40 squats | 45 squats | 50 squats |
| Pushups | 3 pushups | 5 pushups | 8 pushups | 3 fists pushups + 10 normal | 5 fists pushups + 15 normal | 5 fists pushups + 20 normal | 10 fists pushups + 20 normal | 10 fists pushups + 30 normal | 15 fists pushups + 35 normal |
| Sit-ups | 15 sit-ups | 20 sit-ups | 25 sit-ups | 30 sit-ups | 35 sit-ups | 40 sit-ups | 45 sit-ups | 50 sit-ups | 55 sit-ups |
| Rows / Pull-ups | 2 rows - horizontal | 3 rows - horizontal | 5 rows - horizontal | 8 rows - horizontal | 1 pull-up - with resistance band | 2 pull-ups - with resistance band | 3 pull-ups - with resistance band | 5 pull-ups - with resistance band | 1 pull-up |
| Burpees | 10 burpees | 15 burpees | 20 burpees | 25 burpees | 20 burpees - jumping | 25 burpees - jumping | 30 burpees - jumping | 35 burpees - jumping, pushup | 30 burpees - jumping high knees, pushups |
| Gymnastic skills | Roll - front, back, side | Jumping roll - front, side | Back fall | Side fall | Cartwheel | Handstand | Handstand + roll | Handstand + bridge | Kip |
The physical conditioning requirements serve as a straightforward tool to evaluate overall performance. However, focusing solely on the required exercises is insufficient for achieving balanced physical development. To address this, we recommend an enhanced training routine that also targets commonly undertrained muscle groups and incorporates functional movements, promoting a more well-rounded approach to fitness.